SHOULDERS          4/12/12

#1  Do 5 rounds of:

      Strict Pullup - 5 reps
      Crossfit Pushup - 10 reps
      DB Lateral Raise - 15 reps

      Continuous work.  No prescribed rest.

#2  BB Shrug - 275 lbs - 40 reps 

      You will probably have to break the 40 reps down into multiple sets.
     
#3  Standing BB Press          5-10-15

#4  Do 2 rounds of:

      45 lb plate Front Raise - 15 reps
      Farmer's Walk - 100 meters
      DB Reverse Fly - 15 reps
      Standing DB Press - 10 reps

      Rest between rounds.